Protein
In brief
Section titled “In brief”- The daily total (grams per kg per day) is more important than exact timing
- Distribute over 2-3 protein-rich meals (25-40 g per meal)
- There is no hard ‘30 gram absorption limit’
- Muscle maintenance requires protein and strength training - protein alone is not enough
- TKB or intermittent fasting works fine, as long as you reach the daily total
Why protein is important
Section titled “Why protein is important”Protein is essential for:
- Muscle mass and recovery
- Enzymes and immune system
- Satiety
With metabolic dysfunction (insulin resistance, MASLD), sufficient protein helps maintain muscle mass and functional fitness during fat loss.
How much protein per day?
Section titled “How much protein per day?”| Situation | Guideline (g/kg/day) |
|---|---|
| Healthy, not intensively exercising | 0.83-1.2 (higher when aging) |
| From age 60-65 or vulnerability | minimum 1.0-1.2 (higher with illness/rehabilitation) |
| Fat loss with muscle maintenance | 1.2-1.6 |
| Intensive strength training/sports | 1.4-2.0 |
Practical calculation tools
Section titled “Practical calculation tools”- Daily goal: weight (kg) x g/kg/day = grams protein per day
- Meal goal: distribute daily goal over 2-3 protein-rich meals
- With significant overweight: calculate with target weight or lean body mass
Distribution over the day
Section titled “Distribution over the day”For muscle maintenance, not only the daily total counts, but also distribution.
| Age | Protein per meal |
|---|---|
| Adults | 25-35 grams |
| 60+ | 30-40 grams |
Practical tips
Section titled “Practical tips”- A protein-rich breakfast improves distribution over the day
- With intermittent fasting: aim for 2 protein-rich meals
- With OMAD, the per-meal goal becomes very large; 2 meals is often more realistic
- Plan a protein-rich meal within a few hours around training
Amino acids and protein quality
Section titled “Amino acids and protein quality”Proteins consist of amino acids. For muscle maintenance, the essential amino acids (EAA) are especially needed. Leucine is an important signaling amino acid, but leucine alone is not enough - all EAA are needed for real building.
High-quality protein sources
Section titled “High-quality protein sources”| Type | Examples | Note |
|---|---|---|
| Animal | Egg, dairy, fish, meat | Complete (all EAA), easily digestible |
| Plant-based | Tofu, tempeh, legumes, soy | Larger portions or combinations needed |
| Not complete | Collagen, gelatin | Incomplete EAA profile, not for muscle building |
Protein and strength training
Section titled “Protein and strength training”Protein supports muscle maintenance, but training provides the stimulus. Especially at 60+ (anabolic resistance), strength training is essential - it makes the muscle sensitive to amino acids again.
Recommendations
Section titled “Recommendations”- Strength training 2-3x per week (30-45 min) with large muscle groups
- Work with progression: heavier, more repetitions, or more control
- Combine with daily movement and limit prolonged sitting
- Plan protein-rich meal within a few hours around training
Food sources per meal
Section titled “Food sources per meal”Breakfast
Section titled “Breakfast”- Greek yogurt or quark with nuts
- Omelet with vegetables
- Salad with fish, chicken, tofu or tempeh
- Soup with legumes plus extra protein source
Dinner
Section titled “Dinner”- Fish, meat or tofu with vegetables
- Add extra protein component if daily goal is otherwise not reached
Supplements
Section titled “Supplements”Supplements are a tool when food is difficult (low appetite, little time, right after training). With complete nutrition, supplementation is often not necessary.
| Supplement | Assessment |
|---|---|
| Whey or casein | Practical for sufficient protein and EAA per meal |
| EAA supplement | Can help with very little eating, does not replace food |
| BCAA-only | Usually less useful (complete EAA profile needed) |
| Leucine separate | Rarely needed with sufficient high-quality proteins |
Common misconceptions
Section titled “Common misconceptions”| Misconception | Reality |
|---|---|
| ”Protein always becomes sugar” | Gluconeogenesis is demand-driven |
| ”Max 30 g per meal usable” | No hard absorption limit; MPS saturates, rest is used |
| ”Only BCAA is enough” | All EAA needed for building |
| ”More protein is always better” | Above appropriate daily goal, added value is small |
Veelgestelde vragen
How much protein do I need per day?
That depends on your goal. Healthy and not intensively exercising: 0.83-1.2 g/kg/day. For fat loss with muscle maintenance: 1.2-1.6 g/kg/day. For 60+ or vulnerability: minimum 1.0-1.2 g/kg/day. For intensive sports: 1.4-2.0 g/kg/day.
Is it true that you can only absorb 30 grams of protein per meal?
No, there is no hard absorption limit. The stimulus for muscle protein synthesis can saturate with a single meal, but extra protein is still used for other functions such as enzymes and immune system.
How much protein per meal?
Guideline: 25-35 grams for adults, and often 30-40 grams for 60+. Distribute your daily goal over 2-3 protein-rich meals for optimal muscle maintenance.
Is protein converted to sugar?
Gluconeogenesis is demand-driven. Your body mainly makes glucose when it needs it, not automatically from all protein you eat.
Can I maintain my muscles with protein alone?
No, muscle maintenance almost always also requires strength training. Without training, extra protein alone is rarely enough to maintain strength and function, especially at 60+.
Are BCAA supplements useful?
BCAA-only is usually less useful, because all essential amino acids are needed for muscle building. Better choose complete protein sources or a complete protein supplement.
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